Black Beans and Rice

Gluten Free
Health score
46%
Black Beans and Rice
45 min.
8
659kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 75 ounce black beans divided canned
  • servings toppings: cheddar cheese fresh shredded sour sliced chopped
  • 14 ounce chicken broth canned
  •  garlic cloves minced
  • 0.5 cup bell pepper green chopped
  • teaspoon ground cumin 
  • tablespoons jalapeno minced seeded
  • teaspoons olive oil 
  • cup onion chopped
  • 0.5 cup bell pepper red chopped
  • teaspoon pepper dried red crushed
  • tablespoon red wine vinegar 
  • servings salt to taste
  • ounce tomato paste canned
  • cups rice long-grain white uncooked

Equipment

  • dutch oven

Directions

  1. Cook rice according to package directions; keep hot.
  2. Rinse and drain 3 cans black beans. (Do not drain other 2 cans.)
  3. Saut onion and next 4 ingredients in hot oil in a Dutch oven over medium-high heat 5 minutes or until tender. Stir in drained and undrained beans, chicken broth, and next 5 ingredients. Bring to a boil; reduce heat, and simmer uncovered, 30 minutes, stirring occasionally.
  4. Add salt to taste.
  5. Serve with hot cooked rice and desired toppings.

Nutrition Facts

Calories659kcal
Protein24.18%
Fat22.58%
Carbs53.24%

Properties

Glycemic Index
36.77
Glycemic Load
23.68
Inflammation Score
-9
Nutrition Score
30.559564953265%

Flavonoids

Luteolin
0.55mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.04mg
Quercetin
4.51mg

Nutrients percent of daily need

Calories:658.82kcal
32.94%
Fat:16.53g
25.44%
Saturated Fat:7.34g
45.88%
Carbohydrates:87.72g
29.24%
Net Carbohydrates:67.41g
24.51%
Sugar:2.75g
3.06%
Cholesterol:54.81mg
18.27%
Sodium:1686.67mg
73.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.85g
79.69%
Fiber:20.31g
81.24%
Manganese:1.27mg
63.44%
Phosphorus:576.51mg
57.65%
Folate:186.07µg
46.52%
Vitamin C:35.08mg
42.52%
Selenium:28.64µg
40.92%
Iron:6.78mg
37.64%
Copper:0.71mg
35.72%
Calcium:345.95mg
34.59%
Magnesium:132.92mg
33.23%
Vitamin B2:0.56mg
32.85%
Potassium:1126.01mg
32.17%
Vitamin B1:0.46mg
30.41%
Zinc:4.46mg
29.73%
Vitamin B6:0.49mg
24.32%
Vitamin B3:4.12mg
20.58%
Vitamin A:889.42IU
17.79%
Vitamin B12:0.81µg
13.57%
Vitamin B5:1.23mg
12.3%
Vitamin E:1.27mg
8.47%
Vitamin K:5.97µg
5.68%
Vitamin D:0.23µg
1.53%
Source:My Recipes